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  6. Ham vs. Deer meat

Ham vs. Deer meat — In-Depth Nutrition Comparison

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Differences between Ham and Deer meat

  • Ham has more Vitamin B1, and Selenium, while Deer meat has more Vitamin B12, Iron, Vitamin B3, Vitamin B2, Copper, Vitamin B6, and Phosphorus.
  • Deer meat's daily need coverage for Vitamin B12 is 124% higher.
  • Deer meat contains 21 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Deer meat contains 57mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Game meat, deer, tenderloin, separable lean only, cooked, broiled.

Infographic

Ham vs Deer meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.5% 38% 159% 85% 109% 128% 7.4% 2.9% 60%
Contains more CalciumCalcium +60%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +77.3%
Contains more MagnesiumMagnesium +135.7%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +187.2%
Contains more CopperCopper +221.5%
Contains more ZincZinc +38.5%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -95.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 12% 0% 65% 130% 165% 51% 142% 453% 0% 6.8% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +148%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +118.2%
Contains more Vitamin B5Vitamin B5 +112.4%
Contains more Vitamin B6Vitamin B6 +53.5%
Contains more Vitamin B12Vitamin B12 +456.9%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
30% 2% 67%
Protein: 29.9 g
Fats: 2.35 g
Carbs: 0 g
Water: 67.2 g
Other: 0.55 g
Contains more FatsFats +135.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +694.5%
Contains more ProteinProtein +42.9%
~equal in Water ~67.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
63% 30% 7%
Saturated Fat: Sat. Fat 1.142 g
Monounsaturated Fat: Mono. Fat 0.554 g
Polyunsaturated fat: Poly. Fat 0.127 g
Contains more Mono. FatMonounsaturated Fat +372.9%
Contains more Poly. FatPolyunsaturated fat +325.2%
Contains less Sat. FatSaturated Fat -36.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Deer meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Deer meat Opinion
Calories 145kcal 149kcal Deer meat
Protein 20.93g 29.9g Deer meat
Fats 5.53g 2.35g Ham
Net carbs 1.5g 0g Ham
Carbs 1.5g 0g Ham
Cholesterol 53mg 88mg Ham
Vitamin D 32IU Ham
Magnesium 14mg 33mg Deer meat
Calcium 8mg 5mg Ham
Potassium 287mg 434mg Deer meat
Iron 1.48mg 4.25mg Deer meat
Copper 0.079mg 0.254mg Deer meat
Zinc 2.88mg 3.99mg Deer meat
Phosphorus 196mg 299mg Deer meat
Sodium 1203mg 57mg Deer meat
Vitamin E 0.25mg 0.62mg Deer meat
Vitamin D 0.8µg Ham
Manganese 0.054mg 0.022mg Ham
Selenium 19.5µg 11µg Ham
Vitamin B1 0.754mg 0.26mg Ham
Vitamin B2 0.202mg 0.563mg Deer meat
Vitamin B3 4.023mg 8.78mg Deer meat
Vitamin B5 0.403mg 0.856mg Deer meat
Vitamin B6 0.4mg 0.614mg Deer meat
Vitamin B12 0.65µg 3.62µg Deer meat
Folate 3µg 9µg Deer meat
Choline 85.1mg Ham
Saturated Fat 1.81g 1.142g Deer meat
Monounsaturated Fat 2.62g 0.554g Ham
Polyunsaturated fat 0.54g 0.127g Ham
Tryptophan 0.251mg 0.266mg Deer meat
Threonine 0.931mg 1.133mg Deer meat
Isoleucine 0.918mg 1.287mg Deer meat
Leucine 1.661mg 2.28mg Deer meat
Lysine 1.775mg 2.434mg Deer meat
Methionine 0.553mg 0.7mg Deer meat
Phenylalanine 0.904mg 1.133mg Deer meat
Valine 0.908mg 1.455mg Deer meat
Histidine 0.75mg 0.895mg Deer meat
Omega-6 - Gamma-linoleic acid 0.001g Deer meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Deer meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
79%
Deer meat
Minerals Daily Need Coverage Score
55%
Ham
61%
Deer meat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Deer meat
Deer meat contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Deer meat
Deer meat is lower in Saturated Fat (difference - 0.668g)
Which food is cheaper?
Deer meat
Deer meat is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Deer meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174430/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.